Don't worry both morning and evening runnings acceptable. Only personal preferences play a role here, but a few tips will not be superfluous: if you run in the morning, do not exercise as soon as you get out of bed — the body should wake up; high — speed runs on an empty stomach are a bad idea, but fat-burning workouts at a calm pace are more effective if the stomach is empty; avoid difficult workouts at a later time, so that there are no problems with sleep.
The better and more comfortable the clothes, the more comfortable the JOG will be. You can avoid fakaps if you focus on several points: choose synthetic fabrics that wick away moisture — so you won't freeze or overheat; the presence of reflective inserts is mandatory if running occurs at dusk or at night; comfortable fit, high-quality fasteners and pockets-what will make the suit perfect; no stiffness — clothing should be loose (the same goes for shoes); a water bottle bag, smartphone holder and other accessories will be a godsend if you like long runs.
Three times a week every other day is the best option for running for beginners. Always take a break to avoid overloading and burnout. In the city, it is best to run at the stadium — the artificial surface of the paths here is relatively soft and protects your feet. Asphalt is harder, but this is not the worst option. Avoid tiles and concrete: in the first case, you can get injured due to uneven surfaces, and in the second — get the maximum impact load. Outside the city, give preference to the soil — it protects the joints. Unstable coverage (snow and sand) can be used periodically to work out different muscle groups.
With the help of running alone, you will not be able to lose weight, although about 500 kcal is consumed in 1 hour of jogging. The calorie deficit is important-you should spend more than you get with food. To run and lose weight, it is important to follow the rules: calorie deficit about 300-600 per day; more than half an hour of low-intensity jogging; alternating low-intensity running with high-speed running; periodic runs in the morning on an empty stomach. At the same time, it is important not to compensate for the increase in calorie consumption with a large amount of food.
To ensure that jogging is effective and does not worsen the condition of the body, avoid common mistakes: too much running, too fast training, and not resting can lead to overload and burnout.; incorrectly selected sneakers and clothing are fraught with discomfort and even injuries; non-compliance with the drinking regime dehydrates the body and negatively affects well-being; running in spite of pain is a direct route to serious injuries.